How to Lower Your Blood Pressure

Healthy lifestyle choices and regular check-ups help keep the pressure down

If you are someone who does not go to the doctor regularly or does not get your blood pressure checked, you could have high blood pressure without knowing it. High blood pressure, or hypertension, is called the "silent killer" because very often there are no symptoms. Over time, you may not be aware that it is damaging your arteries, heart, kidneys and other organs. High blood pressure is a major risk factor for heart attack, stroke, heart failure and kidney failure.

The good news is that with the help of your primary care doctor and a few lifestyle improvements, you can keep your blood pressure within a healthy range.

Lifestyle tips to lower blood pressure

Your doctor will help you decide if you need blood pressure medication, but you can take steps yourself to help prevent high blood pressure or even reduce your need to take medication.

Movement to lower blood pressure

Aerobic activities increase your heart rate and breathing rate, making your heart stronger. When your heart is stronger, it takes less effort to pump the blood through your body. This helps to lower the blood pressure. To keep your blood pressure low, you need to keep exercising. It takes about 1-3 months for regular exercise to have an impact on your blood pressure.

If you do not regularly exercise, ask your doctor before starting a new exercise routine.

Exercise tips

Use reminders to exercise, such as scheduling it on your calendar or leaving your exercise shoes by the door.

Reward yourself for sticking to your exercise plan, by going to a movie or buying a new pair of exercise shoes.

Find a group class or a buddy to workout with or go on walks.

Using the DASH diet to lower blood pressure

The DASH diet stands for Dietary Approaches to Stop Hypertension. It is a pattern of eating foods with less salt and more magnesium, potassium, and calcium. It is designed to help lower blood pressure within two weeks of starting the plan. DASH focuses on eating fruits, vegetables and low-fat dairy, while decreasing processed foods and added salt.

Schedule Appointment Online

If you can't find a date/time that works for you please call the provider’s office. Not all appointment types at all locations are available online.

Henry Ford Health System is committed to ensuring our Deaf or hard-of-hearing patients and visitors have equal access to all services. We provide the appropriate auxiliary aids and services, including qualified sign language interpreters, TTYs and other assistive listening devices, at no cost. To request assistance, call 313-916-1896 or email CommunicationAccess@hfhs.org.